joshua2 Congratulations Joshua on your weekend of bar muscle ups! We are so proud of you, and of all of our athletes who shared their triumphs with us during 16.3!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: the pistol. Building single leg strength progressively, then developing flexibility as you progress toward the full movement. (10 min)

2. Five minutes to warm-up pull-ups, push-ups, squats.

3. Choose one: "Cindy" AMRAP 20:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Level III and Level II: as rx'd. Level I: 10 rounds not for time of 3 pull-ups, 4 push-ups, 5 squats. Scale movement assistance and/or exercise volume as appropriate.


"Mary" AMRAP 20:

  • 5 Headstand push-ups
  • 10 Pistols (alternating)
  • 15 Pull-ups

Level III: HeSPU (use grey foam pad) Level II: HeSPU to one Abmat. Level I: NA.

4. With time remaining, March mobilizations. (20 min)

Have fun!